The Caveman Diet: How to Get Started

Paleo Diet:

There is evidence of human beings as they appear today for the last 200 thousand years. In fact very little has changed about us genetically in this time. These prehistoric men and women lived on a diet which was much different to the diet we currently exist on today. With civilization has come the development of farming, refining and preservation of foods. In particular, in the last century the degree to which most food is refined and processed has increased to a dangerous level. Many consider that this dramatic change in diet over such a short period of time (in terms of evolution) is a major factor in the development of many disease states. The caveman diet (better known as the paleo diet or paleolithic diet) has helped many people to experience remarkable recovery from chronic illnesses, as well as helping them to lose weight, increase body tone and benefit from greatly increased energy levels.

The Caveman Diet: How to Get Started

The caveman diet is fundamentally based on eating those foods which you could reasonably expect to hunt and gather from the surrounding countryside. These foods fundamentally include lean meats, fish, fruit and vegetables. However, this list does seem to be too restrictive to live on within today's lifestyle. Luckily there are many more options for foods and recipes that fit with the nutritional mantra of the caveman diet. Yes, you will need to give up on a number of foods that people currently enjoy today. For the most part this will include processed and junk foods though there are other problem foods that you will need to forego. However, the benefits to your energy levels, body image and health status will be well worth the sacrifice.

So how should you get started? It's certainly easy enough to find a website listing the foods that you can and can't eat, but most people will quickly fall away unless they have some proper direction and advice. Remember that you will be trying to change bad habits built up over a lifetime. There are lots of inspirational books, ebooks and even personal coaches that are available to help you to get started. In addition to this you'll need recipe books, shopping plans, meal planners and lots of day to day support to give the paleo diet its best shot and really reap the benefits. Before you choose your own paleo plan make sure its backed up by lots of consumer reviews and is realistic to follow. Looking at forums and customer testimonials is an excellent way to know if you're following a good plan.

Once you're established on the caveman diet, it will begin to become routine and you will even be able to enjoy the odd lapse whilst still enjoying its many benefits. Its getting started that's always the hard part, so make sure you get all the advice and support that you can.

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Three Things You Need to Know to Be Successful in the Paleo Diet

Paleo Diet:

Are you thinking about starting the Paleo diet? If so, you need to be aware of the three common pitfalls that new Paleo dieters make when undertaking this diet. These are: not realizing their calorie intake, eating too much fat, and not taking enough protein. By committing these mistakes, people will actually gain weight instead of losing it.

Three Things You Need to Know to Be Successful in the Paleo Diet

Not eating enough protein

Since the Paleo diet is another variation of a low-carb diet, you need to make sure that you're in taking enough calories to make up for the loss of carbohydrates. If you don't take enough calories, you will become tired, sick, and moody.

To combat this, the individual should be aware of the amount of excess protein that they need to intake each day so that they are reaching their required daily needs.

Eating too much fat

The second biggest mistake of newbies make is the amount of fat they are eating each day. Due to the fact that you're eating a lot of protein, people may feel very very hungry quickly. To fix this, they tell you to intake more fat into your diet. Unfortunately, each gram of fat is equal to 9 calories. So, by eating a bag of nuts, or other fat sources you could be reaching your calorie intake for the day.

Calorie intake

To lose weight with any diet program it's all about the calories that you intake. The Paleo diet is not an exception to this rule. In fact, if you eat more calories than what you are burning each day you will gain weight.. If your eating high-protein breakfasts, lunches, and dinner you may be exceeding the amount of calories you need. Remember, it's not about the type of macronutrient that you're eating, it's about how many calories that you are taking each day.

Knowing that a calorie isn`t just a calorie will separate you from being successful on the Paleo diet, and not. So watch the amount of fat that you intake as it`s double the amount of a calorie that protein and carbohydrates are.

Now that you know the three pitfalls that people go through when starting the Paleo diet, you will have a better chance of success by knowing these three tips. Failure of not following one of these tips will lead to less than desirable results. So remember choose enough proteins, don't intake much fat, and watched the amount of calories that you intake each day.

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Lose Weight With a Paleo Diet

Paleo Diet:

It's no secret that American waistlines continue to expand, despite regular headlines about the dire health consequences of excess body fat. We eat too much sugar, refined carbohydrates, junk food, fast food and hydrogenated trans fats. Compare our modern diet to that of our evolutionary ancestors and you'll quickly see why we're putting our lives in peril every time we eat.

Lose Weight With a Paleo Diet

Cave Men Set Our Dietary Genes in Stone

The food we eat every day sends powerful chemical messages throughout our body which directly influence our genes. This happens with every meal, as we switch our genes either toward health or disease with every bite of food. We were never intended to eat massive quantities of processed foods laced with sugar, salt and fat that many people consume throughout the day.

Like it or not, we are a product of evolution and our genes are switched toward health and natural weight loss when we eat a diet similar to our Paleolithic brethren. Information reported in the Chicago Tribune reveals the importance of eating closer to the way nature intended to significantly reduce the risk of disease and drop the excess weight which packs on as a consequence of our poor culinary habits.

It's important to understand the reasons behind the obesity epidemic which keep us from losing weight. Once we understand the powerful genetic influence our diet exerts over fat storage and mobilization in our body, we can make simple dietary changes to achieve our healthy weight loss goal.

Reason 1 - Too Much Sugar and Fructose

As the genes we carry today were being coded thousands of generations ago, sugar was virtually nonexistent, and fructose from fruit was a rare treat which bore little resemblance to the highly cultivated sweet fruit we buy on store shelves today. From a metabolic perspective, our body has difficulty processing the great amounts of sugar we consume, and most is converted into triglycerides (blood fat) and then stored as fat.

Research demonstrates that fructose, and especially high fructose corn syrup used in so many sweetened beverages, has an even more disruptive effect on fat metabolism. Reading nutritional labels is the best way to avoid added sugar. Cut out desserts, sugary soft drinks and sweet snacks, and be mindful of condiments like ketchup which are loaded with sugar.

Reason 2 - Refined Carbohydrates and Wheat

In between meal snacks and junk food can account for up to 40% of our daily calories, and these are typically high calorie foods with no nutritional value. Chips, fries and breads are immediately broken down by our efficient digestive system into glucose which hits our blood stream hard, and ultimately leads to metabolic syndrome, insulin resistance and diabetes. Wheat has only been in our food supply for the last 5,000 years, and genetically we haven't yet evolved to eat wheat based foods.

Wheat is foreign to the body, and causes our immune system to spring into action every time we dine on breads or pasta, resulting in systemic inflammation which leads to heart disease and certain forms of cancer. Replace wheat with fresh vegetables, nuts and healthy monounsaturated fats which promote health and natural weight loss.

Reason 3 - Hydrogenated and Trans Fats

Hydrogenated and trans fats are artificially produced substances designed to boost the shelf life of many foods and appeal to our natural taste for fat. Fat is essential to our health, and one of the biggest mistakes many people make is trying to eliminate it from their diet. Our cells use fat to construct membranes which allow nutrients and oxygen to pass freely. Fake fats don't have the same properties, and encourage disease and weight gain.

Avoid synthesized fats by reading all ingredient labels carefully, and don't fry anything, as this cooking method produces trans fats from overheated oil. Use healthy fats from extra virgin olive oil and flax seed sources, adding them onto your food after cooking to preserve their natural qualities.

Following our evolutionary counterparts may provide an important insight into how we have evolved to eat, and why our present day diet is largely responsible for our declining health and excess weight gain. Our food has a significant impact on our genes, and by cutting unhealthy dietary options we can regain control of our health destiny and lose weight as a natural consequence.

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The Paleo Diet - How to Lose Weight Eating Like a Caveman

Paleo Diet:

Throughout the evolution of man, our diet has changed as we encountered new foods and migrated to new areas. However, not all changes are good. In recent years we've changed our diet to be heavy in grains, sugar and processed foods. Paleo diet proponents suggest that we've deviated from the diet we were eating. Proof of our deviation shows up in ill health, food allergies ans intolerances, and the numerous health conditions that plague many people today. Perhaps the most notable proof of all is the rising rate of obese and overweight individuals.

The Paleo Diet - How to Lose Weight Eating Like a Caveman

One of the most significant changes in our diet occurred around 10,000 years ago. It was around this time that we began transitioning from a hunter-gatherer diet, to one that reflected our movement into agriculture. Agriculture brought a variety of grains and legumes, as well as dairy products. Today, these foods are widely consumed, and are even staple foods for many.

Before our switch to agriculture, we lived on a hunter-gatherer diet for around 2.5 million years. For 2.5 million years we foraged and hunted for a variety of wild plants and animals. Our diets consisted of animals, nuts, seeds and plants. It's only been in the last 10,000 years that we have begun to eat grains, legumes, and dairy. Paleo diet experts argue that 10,000 years hasn't been enough time for our digestive systems to adapt to these foods.

Over the 2.5 million year time period when we ate a hunter-gatherer diet, not only did our bodies adapt to the lifestyle, but our digestive system adapted to the foods we predominately ate. The Paleo solution is to eat foods that our ancestors ate during the Paleolithic era.

To eat the Paleolithic way, you must stop eating all grains, dairy, legumes, salt, refined sugar, processed oils and processed foods in general. If it's not something you can catch or pick in the wild, you can't eat it.

The foods that can be eaten include lean meats, plants, nuts, and seeds. For protein, fish and other lean meats can be consumed. Many purists suggest eating grass fed beef, wild game and additive-free meats. Grass fed beef is promoted because grass is the natural food source for cattle, instead of the grains that cows are fattened on today. Nuts and seeds serve as an additional source of protein. Eggs can also be eaten for protein.

A variety of plants can be eaten. Vegetables and fruits provide sources of vitamins and carbohydrates. Other foods that could have been gathered by a hunter-gatherer include mushrooms, and all sorts of herbs and spices. Healthy oils such as extra virgin olive oil, and unrefined olive oil are allowed.

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